Good health and physique are very important for a better life. In today’s era with so much technology, we are becoming very much comfortable with these things as we age we have to be careful about our health.
Have you ever considered a mobility workout? Mobility training is just as important as training for aerobic endurance, power, and suppleness, particularly if you want to sustain a lifestyle. Your joints’ mobility is determined by how they move within their sockets. Sports performance and fitness consultant Denise Cervantes of San Bernardino, California, explains that mobility is the capacity to move your joints freely with surrounding tissues, allowing for smooth movement. Think about how your arm moves when you execute an arm windmill or arm circle, for instance.
It is related to, but not the same as, adaptability. This refers to the capacity to extend a muscle and keep it at that length for a period of time. The range of motion of your joints is referred to as mobility. Cervantes believes that mobility exercises tend to be more dynamic than flexibility exercises. Despite this, focusing on both might have some of the same positive effects on the body. According to Cervantes, “basic tasks like getting in and out of your car, leaning back to bring on your footwear, or stretching up to get anything out of a cabinet can become more difficult over time if you lack flexibility and mobility.” As a result, education and exercise might be made more challenging.
Poor walking mechanics can also be a result of immobility. Sitting for long periods of time causes the hip flexors to stiffen, resulting in a shorter stride while walking. Walking with your torso bent down is more likely to result in shuffled feet as you become older. It is good news that simple workouts if done frequently, can help avoid these problems today and slow down some of the normal aging processes that are connected to them. What could be better than that? The time to start is never too late, regardless of age. All of your strength training should be complemented by mobility exercises, no matter what stage of life you are in.”
5 exercises which will keep you maintain
- Downward Dog position
Cervantes instructs you to kneel on the floor and drop your hips toward your heels. As you extend your arms forward, let your torso fall over your knees and your headrest between your arms. In this position, a child is seated. Inhale deeply and hold for a few breaths. Now transfer your body forward because the head is over wrists, and the hips are over elbows. Extend arms so hips rise, chest pushes through arms, and legs straighten. It will look like your body is forming a triangle with the floor. The child’s pose is returned after a few deep breaths and slowly releasing knees to the floor, untucking toes, and lengthening the body. Each time, take three to four deep breaths. Repeat three times total.
- Deep Squat
For this exercise, Rhodes recommends standing with your feet slightly wider than your shoulders and your toes turned out. To do this, lean your torso back until your thighs are parallel with the floor (or as close as you can get to parallel). Hold this position for a second before moving your weight forward and resting your hands on the floor in front of you to complete the move. Lower yourself to the ground, bringing your chest to the floor if possible. Spread your knees more apart as you lower yourself. If the strain in your inner thighs and groin is too severe, support yourself with your arms. With your toes turned out, push yourself back up into the deep squat. Slowly stand up. Rhodes recommends repeating the process 8 to 12 times.
- Chest and Shoulder widen
A dumbbell or kettlebell in your right hand (or an empty soup can if you do not have strength equipment or find the weights too heavy) should be placed on the floor while you are lying face up, Rhodes suggests. Stretch right arm directly across the chest and left arm above with ear-level placement. Straighten the right leg and place the foot of the right leg on the floor adjacent to the knee on the left. Let your right knee fall to the floor as you roll onto your left shoulder. Move your right leg to the floor and gently rotate your hips forward and back to the position with your right knee bent and arm still extended overhead, as seen in the image below: To swap sides, Rhodes suggests doing the exercise 8 to 12 times on one side, then rolling over onto your back and holding a weight in your chest to give your arms a respite.
The tabletop position is a hands-and-knees crouch on the floor with wrists at shoulder level and knees joint level with the hips, Rhodes adds. In Hitchhiker posture, fist your right hand and extend your right arm across in front of you to head level. Repeat 8-12 times.
- Hamstring and hip opener
Kneel on the floor with your knees approximately hip-width apart and your hands on your hips. So that the right knee is over and parallel to the right ankle, step the right foot forward so that the right thigh is parallel to the floor. Toes should rise up as you lean forward from the hips and backward from the right foot with arms to the sides or hands on hips. You may need to place your hands on the floor if you are having trouble staying balanced.) Rhodes recommends repeating the process 8 to 12 times before returning to the starting point. Repeat on the other side.